Easy Indian Biryani Chicken
Easy Indian Biryani chicken - tender chicken with spicy rice. Photo: Iris Lange-Fricke
Healthy, because
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Nutritional values
Onions and garlic contain sulphides, types of secondary plant compounds which effectively combat pathogens.
Biryani is a rice dish from the Indian kitchen. The special feature is that the rice is fried in ghee before cooking, then layered with marinated meat in a casserole dish and cooked.
(Percentage of daily recommendation)
| Calorie | 569 cal. | (27 %) | ||
| Protein | 45 g | (46 %) | ||
| Fat | 21 g | (18 %) | ||
| Carbohydrates | 48 g | (32 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 2.5 g | (8 %) |
| Vitamin A | 0.5 mg | (63 %) | ||
| Vitamin D | 0.5 μg | (3 %) | ||
| Vitamin E | 1.3 mg | (11 %) | ||
| Vitamin K | 4.5 μg | (8 %) | ||
| Vitamin B₁ | 0.5 mg | (50 %) | ||
| Vitamin B₂ | 0.5 mg | (45 %) | ||
| Niacin | 27.3 mg | (228 %) | ||
| Vitamin B₆ | 1 mg | (71 %) | ||
| Folate | 63 μg | (21 %) | ||
| Pantothenic acid | 3.3 mg | (55 %) | ||
| Biotin | 15.6 μg | (35 %) | ||
| Vitamin B₁₂ | 1 μg | (33 %) | ||
| Vitamin C | 10 mg | (11 %) | ||
| Potassium | 919 mg | (23 %) | ||
| Calcium | 111 mg | (11 %) | ||
| Magnesium | 124 mg | (41 %) | ||
| Iron | 3.7 mg | (25 %) | ||
| Iodine | 6.8 μg | (3 %) | ||
| Zinc | 3.4 mg | (43 %) | ||
| Saturated fatty acids | 9.4 g | |||
| Uric acid | 313 mg | |||
| Cholesterol | 156 mg |
Ingredients
- Ingredients:
- 1 inch ginger
- 2 garlic cloves
- 1 Tbsp Garam Masala
- 1 tsp Chili powder
- 1 tsp Turmeric
- 2 tsps salt
- 5 white or green Cardamom
- 10 ozs reduced fat Yogurt (low-fat)
- 3 ½ lbs Roasted Chicken (skinless,cut into 8 pieces)
- 5 ozs milk
- 1 pinch Saffron
- 16 ozs Rice
- 1 tsp black caraway
- 2 sticks cinnamon
- 4 black peppercorns
- 4 Tbsps Ghee (or butter)
- 4 fresh green chili peppers
- 2 stalks cilantro
- 2 onions
- 2 carrots
- 4 Tbsps lemon juice
Kitchen utensils
Preparation steps
Peel and chop the ginger and garlic, then mix together with garam masala, chili powder, turmeric, 1 teaspoon salt, cardamom, and yogurt. Wash the chicken, dab dry and mix with the yogurt, marinate for at least 3 hours, preferably overnight.
Boil milk with saffron, then put aside.
Brown the rice with black cumin, cinnamon and pepper in 2 tablespoons of ghee, then add plenty of water and cook halfway through the cooking process for about 15 minutes. Drain, remove the cinnamon stick and mix in a bowl with 1 tsp salt.
Clean, wash and halve the chilli, remove the seeds and cut into rings. Wash coriander and shake dry. Peel onions and cut into rings, peel carrots and cut into slices, then fry them together with onions in 2 tbsp. heated ghee in a large pan until golden brown.
Add the chicken and spice mixture to the onions and fry for 5-8 minutes. Add half of the saffron milk, chiles, coriander leaves, and lemon juice. Put the rice into a casserole dish, pour the rest of the milk on and spread the chicken on top. Cover and cook in a preheated oven at 300°F for about 50 minutes. Then remove foil and let Biryani brown for 10 minutes on the low broil setting. Mix everything well and serve immediately.
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